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Tranzendant Muscle Ascension v2

by Jerry Tran

Program Description

Intermediate/advanced program made for those who want bodybuilding hypertrophy focused training with also a slight emphasis on strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 24, 2025 06:50
  • Last Edited
    Mar 16, 2026 06:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Hamstrings
10%
Quadriceps
8.9%
Calves
8.3%
Front Delts
7.9%
Upper Back
7.8%
Biceps
7.8%
Glutes
7.7%
Lats
7.2%
Chest
6.5%
Middle Delts
6.2%
Rear Delts
3.7%
Lower Back
3.4%
Abs
1.8%
Forearms
1.3%
Adductors
0.9%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 10
6
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
7
Seated Row (Cable)
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
9
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Bench Press (Barbell)
3
6-8 reps
RPE 10
4
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
5
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
6
T-Bar Row
3
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
8
Bicep Curl (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Standing Calf Raise
4
8-12 reps
RPE 10
5
Back Extension (Weighted)
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
2
Seated Incline Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Skull Crusher
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Hammer Curl (Cable)
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Lateral Raise (Cable)
3
12-15 reps
RPE 10
9
Straight Arm Pulldown
2
8-12 reps
RPE 10
10
Chest Fly (Machine)
2
10-15 reps
RPE 10
11
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
3
Hamstring Curl
3
6-10 reps
RPE 10
4
Squat (Smith Machine)
3
6-10 reps
RPE 10
5
Leg Extension
3
10-15 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Hamstring Curl
3 Sets
8-10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@10
4
Standing Calf Raise
4 Sets
8-12 Reps
@10
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Seated Incline Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
3
Skull Crusher
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@10
6
Hammer Curl (Cable)
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
9
Straight Arm Pulldown
2 Sets
8-12 Reps
@10
10
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
11
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Leg Press
3 Sets
8-12 Reps
@10
2
Calf Raise (Leg Press)
4 Sets
10-15 Reps
@10
3
Hamstring Curl
3 Sets
6-10 Reps
@10
4
Squat (Smith Machine)
3 Sets
6-10 Reps
@10
5
Leg Extension
3 Sets
10-15 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Dumbbell Row
3 Sets
6-8 Reps
@10
3
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
5
Incline Chest Press (Machine)
3 Sets
10-15 Reps
@10
6
T-Bar Row
3 Sets
8-10 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
8
Bicep Curl (Cable)
2 Sets
8-15 Reps
@10